What are the symptoms of a broken arm?

Pain and damage in the four arms are sometimes caused by bad habits in life, especially for some people who do sports and fitness. Wrong exercise methods will not only fail to help you exercise your arms, but sometimes even cause great impact and harm to them. For example, adding too many movements without a plan or increasing the amount of training, and not paying attention to exercise methods may affect them.

1. The plan does not include close-grip bench press and parallel bars

Isolation exercises do have their place in the training set for effectively stimulating triceps growth, but you will never achieve significant size gains by doing isolation exercises alone. If you want huge triceps, you must add close-grip bench presses and dips to your training program. These basic movements allow you to lift heavier weights while engaging your chest and anterior deltoids, which is essential for building those titanic triceps.

2. Not Incorporating Overhead Movements into Your Plan

The long head of your triceps is activated most when your arms are raised until your elbows are close to your ears and overhead. The long head accounts for most of the volume of the triceps, and every triceps training program should include seated or incline dumbbell, barbell or cable arm extensions. If your goal is to develop huge arms, then do more of these exercises.

3. Insufficient training capacity

Some guys work very hard when training their biceps, starting with barbell curls, then dumbbell curls, then preacher curls, then hammer curls, and finally a few sets of rope curls. Many people only know how to do two exercises when training their triceps: press-down or dumbbell flexion and extension. And I always just do a few sets and then finish it. You know, the volume of the triceps is almost twice that of the biceps, so the training capacity of the triceps should also be greater than the training capacity of the biceps. For the triceps, at least three exercises should be arranged, including 1-2 compound exercises, and the total number of sets should not be less than 12 sets.

4. Not paying attention to the second half

The majority of the triceps fibers are activated most during the final portion of the range of motion in the press-down, close-grip bench press, and dip. If you only go halfway down each time, or don't pay attention to the squeeze in the second half, you're missing the best opportunity to stimulate your triceps. It is recommended that in order to ensure the quality of training, you can continue pushing up or pressing down the weight until your arms are completely straight. This forces you to complete the entire process every time. However, be careful not to over-use explosive force during concentric contraction, as this will injure your elbows.